Muscle cramps during a run? Here’s how to handle them
Greg Holtzman, PT, DPT, SCS
Director, Running Clinic and WashU Medicine Physical Therapy Clinical Practice
ptpatients.washu.edu
Training for a race takes dedication, and most runners expect sore muscles from time to time. But a sudden muscle cramp in the middle of a run can feel different. One moment you are moving comfortably, and the next your calf, hamstring or foot tightens up and forces you to slow down or stop.
Muscle cramps are common among runners, especially during longer runs or races. The good news is that there are simple strategies you can use during training and on race day to reduce the chances of cramps and manage them if they happen.
Slow down and gently stretch
If you feel a cramp coming on, the first step is to ease your pace. Trying to push through a cramp often makes it worse. Slow to a jog or walk and gently stretch the affected muscle.
For example, if your calf cramps, step one foot back and press your heel toward the ground to stretch the calf muscle. Hold the stretch for about 15–30 seconds and repeat as needed until the muscle begins to relax.
Hydrate consistently
Dehydration can contribute to muscle cramps, especially during longer runs or in warm weather. Make sure you are drinking fluids regularly before, during and after your run.
For longer training runs and races, consider a sports drink that contains electrolytes such as sodium and potassium. These minerals help support normal muscle function.
Adjust your pace
Cramps are more likely to occur when muscles become fatigued. Starting a race or long run too fast can increase the likelihood of cramping later.
A steady, manageable pace allows your muscles to work efficiently for longer periods of time. Listening to your body and adjusting your pace when needed can help prevent fatigue-related cramps.
Train your muscles for endurance
Gradually increasing your weekly mileage and incorporating strength training can help your muscles tolerate longer runs. Stronger muscles are better able to handle the repetitive stress of running and may be less likely to cramp.
Strengthening exercises for the calves, hamstrings, glutes and core can all support more efficient running mechanics.
Know when to seek help
Occasional muscle cramps happen to many runners. However, if you experience frequent cramping, persistent tightness or pain that does not resolve with rest, it may be helpful to consult a healthcare provider.
If appropriate, physical therapists can evaluate your running mechanics, muscle strength and flexibility, and help identify factors that may be contributing to cramping. With the right guidance, you can stay healthy and keep moving toward the finish line.
WashU Medicine physical therapists work with runners of all levels, from first-time 5K participants to experienced marathoners. If cramps or other injuries are interfering with your training, our team can help you build a plan to run stronger and more comfortably.